www.glycaemicindex.com
Alphabetic table of Carbohydrate foods, giving their Glycæmic Index and average Carbohydrate concentration per 100g.
It is, of course, impossible to list every food. Use these lists as guides to learn which kinds of food have a high index and which kinds of food have a low index. If you use these tables and read about how to use the Glycæmic Index you should be able to predict the Glycæmic Index for foods that are not included in these lists.
|
|
Carbohydrate concentration (g) |
Glycæmic Index |
|
All Bran |
46 |
30 |
|
Apple |
12 |
30 |
|
Apple juice (fresh) |
17 |
40 |
|
Apricots (dried) |
63 |
35 |
|
Apricots (fresh) |
10 |
20 |
|
Aubergines |
4 |
10 |
|
Banana |
20 |
65 |
|
Beans - French |
3 |
30 |
|
Beans - Haricot |
17 |
30 |
|
Beer |
5 |
110 |
|
Black bread (German) |
45 |
40 |
|
Boulgour (wholegrain, cooked) |
25 |
45 |
|
Bran bread |
40 |
45 |
|
Broad beans (cooked) |
7 |
80 |
|
Brocolli |
4 |
10 |
|
Brown flour T85 (Brown bread) |
50 |
65 |
|
Buckwheat (black wheat flour) |
65 |
50 |
|
Cabbage |
4 |
10 |
|
Carrots (cooked) |
6 |
85 |
|
Carrots (raw) |
7 |
35 |
|
Cereals (sugared) |
80 |
70 |
|
Cherries |
17 |
22 |
|
Chick peas (cooked) |
22 |
30 |
|
Chinese vermicelli (mungo bean) |
15 |
35 |
|
Chocolate bars (eg. Mars bar) |
60 |
70 |
|
Cola drinks |
11 |
70 |
|
Corn flakes |
85 |
85 |
|
Cornflour |
88 |
70 |
|
Crackers |
60 |
80 |
|
Crêpe/Pancake (made with buckwheat) |
25 |
50 |
|
Dark chocolate (<70% cocoa solids) |
32 |
22 |
|
Fig (fresh) |
12 |
35 |
|
Flour T150 (unrefined) - Pasta |
19 |
45 |
|
Flour T150 (unrefined) - Wholemeal bread |
47 |
50 |
|
Flour T200 (unrefined) - Bread |
45 |
40 |
|
Flour T200 (unrefined) - Pasta |
17 |
40 |
|
Flour T55 - Baguettes |
58 |
85 |
|
Flour T65 - country style bread |
53 |
70 |
|
Fructose |
100 |
20 |
|
Fruit preserve (without sugar or grape juice) |
37 |
30 |
|
Garlic |
28 |
10 |
|
Grapefruit |
10 |
20 |
|
Grapes |
16 |
40 |
|
Green vegetables |
4 |
10 |
|
Honey |
80 |
90 |
|
Ice cream (made with alginates) |
25 |
35 |
|
Jam (traditional) |
70 |
65 |
|
Kidney beans |
11 |
40 |
|
Kiwi |
12 |
50 |
|
Lentils - Brown |
17 |
30 |
|
Lentils - Green |
17 |
22 |
|
Lettuce |
4 |
10 |
|
Maize/Corn on the cob (modern variety) |
22 |
70 |
|
Maize/Corn on the cob (traditional variety) |
21 |
35 |
|
Mashed potato |
14 |
90 |
|
Melon |
6 |
65 |
|
Milk (semi-skimmed) |
5 |
30 |
|
Mushrooms |
4 |
10 |
|
Noodles, Ravioli |
23 |
70 |
|
Onions |
5 |
10 |
|
Orange |
9 |
35 |
|
Orange juice (freshly pressed) |
10 |
40 |
|
Orange juice (industrial) |
11 |
65 |
|
Peach |
9 |
30 |
|
Peanuts |
9 |
20 |
|
Pear |
12 |
35 |
|
Peas (Fresh Petis Pois) |
10 |
40 |
|
Peas - Dried (ccoked) |
7 |
35 |
|
Peas - Split |
22 |
22 |
|
Petite Beurre biscuit |
75 |
55 |
|
Plums |
10 |
22 |
|
Popcorn (no sugar) |
63 |
85 |
|
Potato (chips) |
33 |
95 |
|
Potato (peeled and boiled) |
20 |
70 |
|
Potato crisps |
49 |
80 |
|
Potatos (boiled in their skins) |
14 |
65 |
|
Puffed rice |
85 |
95 |
|
Pumpkin |
7 |
75 |
|
Quinoa (cooked) |
18 |
35 |
|
Raisins |
66 |
65 |
|
Red peppers |
4 |
10 |
|
Rice (Basmati) |
23 |
50 |
|
Rice (Brown) |
23 |
50 |
|
Rice (long grain, white) |
23 |
60 |
|
Rice (pre-cooked and non-stick) |
24 |
70 |
|
Rice (pre-cooked) |
24 |
90 |
|
Rice cake |
24 |
85 |
|
Rye (wholemeal bread) |
49 |
40 |
|
Semolina (refined) |
25 |
65 |
|
Shortbread biscuit (Flour B) |
68 |
55 |
|
Sorbet |
30 |
50 |
|
Soya (cooked) |
15 |
20 |
|
Spaghetti (hardgrain, cooke al dente) |
25 |
45 |
|
Sugar (saccharose) |
100 |
70 |
|
Sweet potato |
20 |
50 |
|
Tapioca |
94 |
80 |
|
Tomatoes |
4 |
10 |
|
Turnip |
3 |
70 |
|
Walnuts |
5 |
15 |
|
Watemelon |
7 |
75 |
|
White pasta (normal cooking) |
23 |
55 |
|
Yoghurt (full-milk) |
4.5 |
35 |
|
Yoghurt (skimmed) |
5.3 |
35 |
See also: Table of Carbohydrate foods, according to their Glycæmic Index and average Carbohydrate concentration per 100g.